4-week triathlon swim training plan

The first thing I did after completing my 10-week Men’s Health Beach Body Transformation, (that is, after a devouring a cheeseburger with a side of hot wings and a frosty pint), was to sign up for a triathlon. After 10 weeks of lifting heavy five days a week with zero cardio, I craved movement and needed a new goal. The only problem? The triathlon I was set on doing – Greece’s Spetsathlon – was less than a month away.

Having done a tri before, I knew the swim would be my biggest challenge and therefore require the most training. I distinctly remember two occasions during the 1.5km slog down New York City’s Hudson River, thinking to myself, ‘This was a terrible idea. Never again’. Of course, by the time I hit the second transition, I was convinced that triathlons were the best thing ever.

This time around, with a fraction of the training time, I turned to Laura Blunt, Swim Specialist at Workshop Gymnasium in London. With a dual focus on honing my technique and building cardio endurance, we trained twice a week using the plan below to get me ready for the sprint-distance event.

When it was finally time to line up on the Spetses coast for the 750m swim, I felt prepared and confident, and I emerged from the water with a new swim PB.

“Focusing solely on distance isn't smart, and tactical training is crucial in such a limited time frame”, says Blunt. “This program is designed to develop the technique efficiency needed for open water while increasing the distance covered. Improving your technique as well as increasing the meters covered in the pool allows you to come away from the swim without feeling completely exhausted going into the other two disciplines.”

Use this four-week plan to prepare for the swim event of your next sprint triathlon when time is tight. Do two sessions a week, and give yourself at least two days of rest between sessions. Ready? Ok, let’s dive in.

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